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January 18, 2008, Newsletter Issue #88: Use R.I.C.E.
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Tip of the Week
Many minor soft-tissue injuries, such as muscle pulls and sprains respond well to a treatment regimen known as R.I.C.E. That's the acronym for Rest, Ice, Compression, Elevation. The first 24 48 hours after any injury are the most critical, and R.I.C.E. can help reduce both the severity of symptoms and the length of time the injury sidelines a runner.
Rest. Take the weight or stress off the affected area, and give it some tie to start healing.
Ice. An ice pack on the affected area can help reduce both pain and swelling. Don't leave an ice pack in place for more than about a quarter-hour at a time.
Compression. Wrap the affected area in an ACE bandage but not too tightly to help keep swelling down.
Elevation. Putting the injured area at a level higher than the heart helps reduce swelling.
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